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Discussion Starter · #1 ·
<p>As we enter another week, I'd like to thank SS for her thought-provoking questions for the last couple of weeks and springboard off where she left us.  Not that I'm going to plumb the depths quite the same, but here goes.............</p>
<p> </p>
<p>I was thinking about my post from last week, and my comment about the co-worker who'd mused about the role of fear in our lives.  That made me think about one of my favourite ever songs, "Drive", by Incubus.  <a href="http://www.youtube.com/watch?v=RpwsuhOUAkk" target="_blank">http://www.youtube.com/watch?v=RpwsuhOUAkk</a></p>
<p> </p>
<p>My question to you all this week is...... <strong>What are your favourite inspirational songs, both for life and for running?</strong></p>
<p> </p>
<p>The song on my running iPod that I'm movin' and grovin' to these days is older Eminem, "Lose Yourself" ..... just the lyrics and beat to inspire a charge up a hard hill ...........  <a href="http://www.youtube.com/watch?v=hO2wA0Te0wM" target="_blank">http://www.youtube.com/watch?v=hO2wA0Te0wM</a></p>
<p> </p>
<p>Tally up last week, everybody!!</p>
<p>I'll get back with the summary..........</p>
<p> </p>
<p>Last Week..........</p>
<p> </p>
<p><strong>Labduck</strong> ........... 34 miles ............. you're my inspiration to see 7:40 after knee surgery is "easy"!</p>
<p><strong>Tamster</strong> ........... 13.7 miles.................. with a 5K race, too! Sweet!</p>
<p><strong>mcsolar99</strong>.......... 66.7 miles......... desperately trying to stay warm.</p>
<p><strong>Opie</strong> ............... 14.8 miles ........ inching those runs back up.</p>
<p><strong>Hally</strong> ............... 169.5 mile biking + 2 running ...... I hope your GI issues are solved!</p>
<p><strong>OrangeMat</strong>.... 42.35 miles......  what a split personality.. yoga serenity vs. headbanging!!<img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" title=""> Cool!</p>
<p><strong>Dove</strong>................ 51.2 miles............... with yet another marathon!! <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" style="width:29px;height:15px;" title=""></p>
<p><strong>Sans Souci</strong>...... somewhere around 305 minutes running.........lots of yoga and an orca sighting!</p>
<p><strong>Paul</strong>............ 39.5 miles.............including a shiny new HM PR!! <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
<p><strong>CNYrunner</strong>.... 72.7 miles .........looking and feelin' awesome and nailing those paces!! </p>
<p><strong>breger1</strong> .......... 40.5 miles......... with his best LR EVER!!<img alt="" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;" title=""></p>
<p><strong>Fortunate One</strong>..... 31.5 miles ........stayin' ahead of the skeeters!</p>
<p><strong>BetterThanYesterday</strong>......  46 miles...... ^5 for your first over 40 this year!!!!</p>
<p><strong>Millbot</strong>............. 28.5 miles running + 81 mile cycling ...... and yet another relay!  Fantastic!</p>
<p><strong>Hemerocallus</strong>........ 28.4 miles....... gettin' there!</p>
<p><strong>Econo</strong>.....................49.3 miles........ but getting overworked.. I don't believe you are really "poky slow"!</p>
<p><strong>Patrick</strong>....................18.78 miles.... starting to overcome those injuries</p>
<p><strong>Evanflein</strong>................. 40.2 miles...... with berry picking and getting ready for Equinox!</p>
<p><strong>JJJesse</strong> ..........35.22 miles....... and a whole bunch of core work!</p>
<p><strong>Fred-urie</strong>...... <span style="color:#f00;"><strong>101 miles</strong></span> running, 55 walking.... <strong>Holy Crow</strong> <span style="font-size:10px;">(and still finding time for  basketball</span><span style="font-size:10px;">)</span><strong>!! <img alt="" src="http://files.kickrunners.com/smilies/wav.gif" style="width:225px;height:33px;" title=""></strong></p>
 

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<p>Thanks Heme, for stepping in and SS for the last two weeks.</p>
<p>I am still on vacation on the Cape, will come back and answer later.</p>
<p> </p>
<p>grrrrr.........didn't post my stuff but..</p>
<p> </p>
<p> </p>
<p><strong>Ran 4</strong></p>
<p><strong>weights once</strong></p>
<p><strong>biked 51</strong></p>
<p><strong>walked 4</strong></p>
 

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<p>Thank you Heme for taking on this week and next week and to SS for the past 2 wks!</p>
<p> </p>
<p>I don't listen to music when running so don't really have any favorites that stand out to me as "running related inspirational" . . . and I guess when it comes to music as a whole, nothing really stands out in my mind as a favorite because of the inspirational lyrics. I do enjoy music but for me it's more about the genre that I prefer listening to - like soul/r&b/funk. A few of the artists I like that do have great lyrics though would be John Mellencamp or Billy Joel.</p>
<p> </p>
<p>This week:</p>
<p>............ plan .............................. <span style="text-decoration:underline;">what I did</span></p>
<p>mon:..... run ...............................  4 moh (40:47) + stretch/foamrolling</p>
<p>tues: .... rest ............................... 0</p>
<p>wed: ..... run ................................ 6.3 (59:15)</p>
<p>thu: .......run ................................. 0</p>
<p>fri: ........ volunteer at P2P100 ........ 5 hrs volunteer</p>
<p>sat: ....... run ................................ 8.5 mi</p>
<p>sun: ....... wine walk 3.5 miles ........ 1.5 mi + wine dfrinking</p>
<p> </p>
<p> </p>
<p>miles run: 18.8 mi</p>
 

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<p>Heme thanks for the startup.</p>
<p> </p>
<p>                 Plan         Actual</p>
<p> </p>
<p>M                5              4.68         </p>
<p>T                 R              R</p>
<p>W               6              6.55</p>
<p>T                 5              R</p>
<p>F                4              3.26</p>
<p>S                2              R</p>
<p>S               13.1        14</p>
<p> </p>
<p>TOT          35.1         28.49</p>
 

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<p>I rarely run with music, except on the treadmill. I like some pretty hard driving rock, though. My kids call me a headbanger hold out. Heh. Inspirational? Maybe not, but sure helps crank out those miles in the basement. For just regular listening, I love P!nk and her gut wrenching songs, but have a wide range of different music types on my iPods.</p>
<p> </p>
<p>Ok, this is it. Equinox on Saturday!</p>
<p> </p>
<p>Monday: Rest Day</p>
<p>Tuesday: 6.2 miles RAL, starting @ 8:23 and ending @ 7:46, in NEW shoes! .6 mile walk afterward</p>
<p>Wednesday: 4.5 miles easy RAL, .4 mile walk</p>
<p>Thursday: Walked about a mile looking for cranberries, some time in the garden with carrots and beets. These nice days are a gift!!</p>
<p>Friday: Rest Day</p>
<p>Saturday: Equinox 50k (actually, it was 31.2 miles) in 5:06:41.2</p>
<p>Sunday: Rest Day, but did walk about half mile and picked a gallon of cranberries...</p>
<p> </p>
<p>Totals: 41.8 miles run, 2.7 miles walked, three rest days and a lot of berries and garden harvest!</p>
 

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Discussion Starter · #6 ·
<p>Guess I'd better get my plan in here as well.</p>
<p> </p>
<p>                  <span style="text-decoration:underline;">Plan</span>           <span style="text-decoration:underline;"><strong>Actual</strong></span></p>
<p>M...............  rest............. <strong>OK, I lied...30 minutes of core/abs/stretching</strong></p>
<p>T................   5................. <strong>5</strong></p>
<p>W...............  XT/core......<strong>30 min spin, some core</strong></p>
<p>T.................  3................. <strong>3</strong></p>
<p>F.................  XT/core...... <strong>rest</strong></p>
<p>S................   3................. <strong>4</strong></p>
<p>S................ 14-15 .......... <strong>15</strong></p>
<p> </p>
<p><strong>Total:  27 miles</strong></p>
<p> </p>
<p>Erika, I can relate.  My iPod has some pretty heavy stuff..... Nine Inch Nails, Disturbed, Rise Against, Foo Fighters, Incubus, Queens of the Stone Age.......</p>
 

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<p>Here's my "Metal.... mostly...." mix from several years ago:</p>
<p> </p>
<p>"Clocks" - Coldplay</p>
<p>"The Package" - A Perfect Circle</p>
<p>"Fell On Black Days" - Soundgarden</p>
<p>"Pennyroyal Tea" - Nirvana</p>
<p>"Junkhead" - Alice In Chains</p>
<p>"Wicked Garden" - Stone Temple Pilots</p>
<p>"Careful With That Mic" - Clutch</p>
<p>"You Will Be A Hot Dancer" - Incubus</p>
<p>"Never Gonna Stop (The Red, Red Kroovy)" - Rob Zombie</p>
<p>"Organizized" - Powerman 5000</p>
<p>"Head Like A Hole" - Nine Inch Nails</p>
<p>"The Best Things" - Filter</p>
<p>"Now" - Taproot</p>
<p>"This Is Not" - Static-X</p>
<p>"Some Kind Of Monster" - Metallica</p>
<p>"Voodoo" - Godsmack</p>
<p> </p>
<p>Not for the faint of heart, for sure. As for inspiring, well, <em>cathartic</em> would be a better term, if you ask me. Every sort of music has its place, I suppose. My life has had an ever-changing soundtrack. The first song that had any sort of meaning for me, however, had nothing to do with running. I was pregnant with my first child, it was 1991 and R.E.M. was playing nonstop. Hence "It's the End of the World As We Know It (And I Feel Fine)". Or so I hoped.</p>
<p> </p>
<p>Thanks for the thread, Heme, and SS for the previous weeks. I'm tired, hungry and achy this week. Good thing it's going to be a cutback week. So hopefully 30ish miles. We'll see.</p>
<p> </p>
<p>Mon..... 4 miles</p>
<p>Tues.... 5 miles</p>
<p>Wed.... 8 miles</p>
<p>Thur..... 4.5 miles, deep tissue massage PM</p>
<p>Fri....... 7 miles</p>
<p>Sat...... rest</p>
<p>Sun...... 6 miles AM, 3.5 miles PM</p>
<p> </p>
<p>totals: 38 miles</p>
 

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<p> </p>
<p>Thanks Heme for taking on the next two weeks.  I’ve tried running with music before and it only made me <em>mad</em>.  Not the desired effect. </p>
<p> </p>
<p>If I <em>could</em> listen to music when running, I would listen to Eric Johnson’s “Cliffs of Dover”, and I would either PR or crash and burn, for sure. No lyrics though, but a great tune.</p>
<p>Last week my mileage peaked at 46 miles for this training period, and I’m mentally zeroing in on my 7.1 mile race on October 3<sup>rd</sup>.  It seems a long way off still, since it’s in October and this is still September and still seems like August to me.  But this Saturday is my final tune-up race of the cycle and then I begin transitioning into race mindset. </p>
<p> </p>
<p>Monday……………..4 miles recovery with strides, stretch, strength……….....<strong>5.5</strong> miles recovery with strides, stretch, strength </p>
<p>Tuesday…………….7 miles inc intervals, stretch, core…………………………<strong>6.75</strong> miles, stretch</p>
<p>Wednesday………...4 miles recovery, stretch, strength………………………..<strong>4.0</strong> recovery with strides, stretch, core</p>
<p>Thursday……………6 miles including 6*100 speed intervals, stretch……......<strong>Rest</strong></p>
<p>Friday……………….Rest, stretch, core…………………………………….........<strong>4.5</strong> miles, stretch</p>
<p>Saturday…………….9.3 miles inc 5k race……………………………………….<strong>5.1</strong> miles inc 5k race; stretch</p>
<p>Sunday………………8 miles, core, strength …………………………………….0.   Pretty wiped from Saturday's 5k</p>
<p> </p>
<p>Total Plan………………38.3 miles, stretch daily, 2*core, 3*strength</p>
<p>Execution....................25.9 miles, 5*stretch, 1*core, 1*strength, 1*hanging head in shame.</p>
 

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<p>I really run well when 12 Girls Band pops up on my shuffle. Every time one of their songs appear I get very rhythmic and relaxed. During those runs I resolve to buy more of their albums so I can have a 12 Girls play list long enough for a 50k, but it never happens. Funny thing is I don't listen to their music any other time.<br><br><br><br>
August was a hard training month for me. I feel ready for my 100 miler, perhaps a few weeks too soon. My plan is to alternate longer weeks with very short weeks during September/ early October to hold my fitness and avoid over-training.<br><br><br><br>
This week:<br><br>
Monday: rest........................................<strong>rest</strong><br><br>
Tuesday: 5 miles..................................<strong>3 miles</strong><br><br>
Wednesday: 8 miles and weights............<strong>5 miles and weights</strong><br><br>
Thursday: rest......................................<strong>rest</strong><br><br>
Friday: 5 miles.....................................<strong>rest</strong><br><br>
Saturday: cycling.................................<strong>4 miles</strong><br><br>
Sunday: rest........................................<strong>5 miles</strong></p>
<p> </p>
<p><strong>Total: 17 miles and weigths</strong></p>
 

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<p>Salt N Pepa "Push it"</p>
<p> </p>
<p>I listen to a wide and eclectic range of music, but the above will get me through any tough spot on any run. </p>
<p> </p>
<p>9/13  5-6 miles easy in CA   <strong>5 miles</strong></p>
<p>9/14  8 miles with 10x 1 minute on and all out  and 1 minute off in CA  <strong>8 miles</strong></p>
<p>9/15  6-8 easy still in CA  <strong>7.5 miles</strong></p>
<p>9/16  10 miles including 3x2000 (1:30),3x200   <strong>11.3 miles</strong> with speed-ups right on</p>
<p>9/17  4 easy  <strong>4.2 easy</strong></p>
<p>9/18  8 including 5 mile race @ 6:40 pace  <strong>8 miles</strong> with 5 at 6:40.5 (33:22 and 2nd woman overall/1st in 40-49)</p>
<p>9/19  12 miles with last 4 @MP   1<strong>2 miles</strong> with last 5 @ MP ish</p>
<p> </p>
<p><strong>56 miles for the week</strong></p>
 

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<p>Thanks SSouci and Hemerecallus.</p>
<p> </p>
<p>Music. I don't listen often when I run. There is an album by Tom Petty and some old David Bowie that works better for running than most of what I listen too.</p>
<p> </p>
<p><strong>M....mile walk</strong></p>
<p><strong>T.....mile walk....20 min core....  5 miles with 22x15" hard- 45" recovery-moderate</strong></p>
<p> </p>
<p> </p>
<p> </p>
<p>W....Drive to DC</p>
<p>T......Fly to Athens</p>
<p>F.....</p>
<p>S..... Fly to Rhodos</p>
<p>S..... Run beside the Aegean.</p>
<p> </p>
<p> </p>
<p>jjj</p>
 

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<p>Thanks for this week Heme, and for the past two Sans Souci.  You gals rock!</p>
<p> </p>
<p>When running, I don't listen to music outside, but I will occasionally if stuck on the dreadmill.  I seem to like Social Distortion, Offspring, or the Ramones, but if I have to do longer than five miles, for some reason I gravitate to Pink Floyd so I can just space out for a while.  Before long runs outside (10+ miles), I usually listen to Snow Patrol's 'Run'.  The rhythm of that song puts my mind into the mode necessary to run for 90 minutes or longer.  And the title is appropriate.</p>
<p> </p>
<p>Away from running, I find music more consoling and escapist than inspirational.  I listen primarily to alternative rock, with a good dose of classical rock.  And I also think I would like to hangout with Orange Mat sometime...<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>My week:</p>
<p> </p>
<p>M - golf tournament...<strong>Actual:</strong> I played in a four person scramble and we placed 3rd out of 36 teams with a score of 59.</p>
<p>Tu - 7 easy miles...<strong>Actual:</strong> 7.5 miles at 7:50/mi</p>
<p>W - 5 easy miles...<strong>Actual:</strong> 6 miles of hills in the pouring rain at 7:48/mi</p>
<p>Th - 5 miles w/ fartleks...<strong>Actual</strong>: 5 miles with 4x1/2 mile fartleks at 5K pace; 7:12/mi overall.  Plus 1 mile barefoot cool down.</p>
<p>F- off</p>
<p>Sa - tailgating</p>
<p>Su - 12 easy miles...<strong>Actual:</strong> 12 hilly miles at 7:58/mi.</p>
<p> </p>
<p>Planned: 29 miles.  <strong>Actual: 31.5 miles</strong></p>
 

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<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Labduck</strong> <a href="/forum/thread/70078/masters-musical-musings-weekly-9-13-to-9-19#post_1945031"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
And I also think I would like to hangout with Orange Mat sometime...<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""><p> </p>
</div>
</div>
<p>Well, until then.... here's my most recent mix, mostly inspired by new stuff I've heard on my Pandora station:</p>
<p> </p>
<p>"Dubya"  - Apell</p>
<p>"No Signs of Pain" - Azure Ray</p>
<p>"Neurosis" - Bitter:Sweet</p>
<p>"Cruel Melody" - Black Light Burns</p>
<p>"I Will Possess Your Heart" - Death Cab For Cutie</p>
<p>"The Gravity of It" - Gingerbread Patriots</p>
<p>"Social Disease" - Infidel Inc.</p>
<p>"Just A Ride" - Jem</p>
<p>"Citi of Lights" - Languis</p>
<p>"Windows & Walls (Piano Version)" - My Vitriol</p>
<p>"Dry Cleaning Ray" - No-Man</p>
<p>"Control" - Poe</p>
<p>"Momma Sed" - Puscifer</p>
<p>"State Fair" - Rasputina</p>
<p>"I'm So Sick (T-Virus Remix) [feat. The Legion of Doom]" - Flyleaf</p>
<p>"Too Late" - M83</p>
<p>"Kids" - MGMT</p>
<p>"Bitter Sweet Symphony" - The Verve</p>
<p>"Breathe Me" - Sia</p>
<p>"Wicked Little Town (Tommy Gnosis Version)" - Hedwig And The Angry Inch</p>
<p> </p>
<p>Hmm, I wish there was a way I could share these music mixes with everyone. Everyone should have ample doses of creepy and hypnotic, yet catchy tunes to fuel their running. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
 

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<p>I like classical as much as rock...punk to country; every genre has something great.  Right now, on the way to races I have a CD with Carmina Burana's (by Carl Orff) In Taberna on it.  That just rocks, once you get past the first 7 minutes.  It's a drinking song!  And then something calming right after that; Bach's organ beauty, Wachet auf, ruft Uns die Stimme.   Right after I had cancer, I enjoyed "I Will Survive" (Gloria Gaynor??) before RFTC 5K's.  I love singing along to stuff but am oblivious to lyrics.*</p>
<p> </p>
<p>Mon:  rested</p>
<p>Tue:  some mile repeats (5.6 miles), cut short because my foot hurts.  Drat! + 10 min rowing and 20 min spinning.</p>
<p>Wed:  core stuff</p>
<p>Thu: 9.4 with 8x200m</p>
<p>Fri:  8 easy</p>
<p>Sat: 6 MOH + core stuff</p>
<p>Sun: 18 easy</p>
<p> </p>
<p>Total:  <strong>47.0. </strong> Both feet, in fact, are whiny and claim they are plain worn out from all the miles this past month.</p>
<p> </p>
<p>* Econo's rule:  If you are listening to music in public without headphones, you will pass by the most people exactly when your playlist features the dorkiest song you have on it.  In my case, the "Numa Numa" song.  <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>ETA: Heme, my pokey slow pace is about 11:00/mile... I really dial it back during the week!</p>
 

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<p>Breathing a sigh of relief that we're back without the computer locking up...</p>
<p>I'm starting to look ahead to a possible 5k in November & maybe even a 10k in December.  It's like I'm goal-oriented or something.  In the meantime, this week is a lot like last week.</p>
<p> </p>
<p>I've become a bit of a gym rat lately (I think that was evanflein's term) and techno seems to work well for me there.  Anything instrumental, really.</p>
<p> </p>
<p>Day.......................Plan.............................................................................................................................................................................Actual</p>
<p>Monday....lunch yoga; 4 mi. run/walk.....................................................................................................................................both done-4.6 mi. mostly run & 0.67 mi. walk with Honeybee</p>
<p>Tuesday...embedded circuit training (upper body as usual + squats, lunges, deadlift & step-ups) with running & other cardio.................done-57 min. with 0.8 mi. run</p>
<p>Wednesday...evening yoga 1 hr......................................................................................................................................................done & 1.29 mi. walk with Honeybee</p>
<p>Thursday...5 mi. run.......................................................................................................................................................................done-feeling good!</p>
<p>Friday......lunch yoga; embedded circuit..........................................................................................................................................yoga cancelled & put off circuit</p>
<p>Saturday...group ride..........................................................................................................................................................a.m.-58 min. circuit with 0.72 mi. run; p.m. about 6 mi. cycling</p>
<p>Sunday....7 mi. run with last 2 mi. moderate.........................................................................................................................10k with the last 1.21 mi. moderate</p>
<p> </p>
<p>Total................................................................................................................................................................17.32 mi. running, up about 3 mi. from last wk.; 7 hrs. 36 min. total activities</p>
 

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<p>Thanks for the question, Heme.  I have no answer.</p>
<p> </p>
<p>M - <strong>5 M</strong></p>
<p>Tu - volleyball</p>
<p>W - <strong>5 M</strong> on TM with 3 @ tempo pace</p>
<p>Th - travel</p>
<p>F- <strong>3.5 M</strong></p>
<p>Sa - <strong>7.5 M</strong></p>
<p>Su - <strong>20 M</strong></p>
<p> </p>
<p>Total: <strong>41 M</strong></p>
<p> </p>
<p>Taper begins now!</p>
 

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<p>Thanks SSouci and Hemerecallus.</p>
<p> </p>
<p> </p>
<table border="1" style="width:436px;height:255px;"><tbody><tr><td>
<p><strong><span><span><span>Day</span></span></span></strong></p>
</td>
<td>
<p><strong><span><span><span>Plan</span></span></span></strong></p>
</td>
<td>
<p><strong><span><span><span>Actual</span></span></span></strong></p>
</td>
<td>
<p><strong><span><span><span>Commentary</span></span></span></strong></p>
</td>
</tr><tr><td>
<p><span><span><span> Mon     </span></span></span></p>
</td>
<td>     0 miles</td>
<td>
<p>    0 miles</p>
</td>
<td>
<p> travel day</p>
</td>
</tr><tr><td>
<p><span><span><span>Tues</span></span></span></p>
</td>
<td>
<p>     8 miles</p>
</td>
<td>
<p><strong> </strong> 8.2 miles</p>
</td>
<td>
<p><span><span><span> nice and easy</span></span></span></p>
</td>
</tr><tr><td>
<p><span><span><span>Wed</span></span></span></p>
</td>
<td>     0 miles</td>
<td>
<p>    0 miles</p>
</td>
<td>
<p> rest day</p>
</td>
</tr><tr><td>
<p><span><span><span>Thurs</span></span></span></p>
</td>
<td>   12 miles</td>
<td>
<p><span>11.1 miles</span></p>
</td>
<td>
<p><span><span><span> couldn't finish 12 before work</span></span></span></p>
</td>
</tr><tr><td>
<p><span><span><span>Fri</span></span></span></p>
</td>
<td>
<p>     6 miles</p>
</td>
<td>
<p><span>    0 miles</span></p>
</td>
<td>
<p><span><span><span> overslept</span></span></span></p>
</td>
</tr><tr><td>
<p><span><span><span>Sat</span></span></span></p>
</td>
<td>
<p>   5K race</p>
</td>
<td>
<p><span>  6.4 miles</span></p>
</td>
<td>
<p><span><span><span> 5K 21:54 3rd AG, +wu/cd</span></span></span></p>
</td>
</tr><tr><td>
<p><span><span><span>Sun</span></span></span></p>
</td>
<td>
<p>   20 miles</p>
</td>
<td>
<p><span>  18 miles</span></p>
</td>
<td>
<p><span><span><span> ran out of gas</span></span></span></p>
</td>
</tr><tr><td>
<p><span><span><span>Total</span></span></span></p>
</td>
<td>
<p><span> ~50 miles</span></p>
</td>
<td>
<p> <strong>43.7 miles</strong></p>
</td>
<td>
<p> a bit short</p>
</td>
</tr></tbody></table><p> </p>
<p>Paul</p>
 

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<p>thanks for the thread heme</p>
<p> </p>
<p>music: i like lots.  right now it's beastie boys, fergie, macy grey, goo goo dolls and some solar mixes on my mp3 when i run solo.  it changes a lot though.</p>
<p> </p>
<p>got a "talking-to" from my coach.  something about how my mileage needs to stay high from here till pf chang, plus more painful ideas.  can't wait.</p>
<p> </p>
<p>plan / <strong>actual</strong></p>
<p> </p>
<p>m: 3 / <strong>3 ez</strong></p>
<p>t: 8 / <strong>6 7:30</strong></p>
<p>w: 5 / <strong>5.5 7:30</strong></p>
<p>t: 10, bike 15 / <strong>am: 10mi w/2 in 13:08, pm: 5mi ez</strong></p>
<p>f: 10, bike 15 / <strong>9.5mi ez</strong></p>
<p>s: 7 / <strong>6mi hilly 7:30</strong></p>
<p>s: 7, bike 15 / <strong>13mi flat 9-ish</strong></p>
<p> </p>
<p>target: 50 run, 45 bike / <strong>total: 58 run 0 bike</strong></p>
 

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<p>I can just imagine where JJJ is now.  How very cool!  I ran in Rhodos about 24 years ago.</p>
<p> </p>
<p>Hiya, Heme!  Thanks for this and sorry for the non-tally.  I sucketh.</p>
<p> </p>
<p>Count me as one to rarely run with music.  But I have.  So many phases and types of music in my life, from Funkstress to Aging Grunge Maiden.  And Holy Moly, OM, I would never have thought to see Hedwig and The Angry Inch on this website.  A compelling, quirky, and sad film.</p>
<p> </p>
<p>I've been digging this song about a cat tripping on acid, thinking he's an orange.  <a href="http://www.themusiciv.com/alternativeindie/the-jet-horns/" target="_blank"><em>I Was Once a Glass of Tang</em></a> by Jet Horns.  Diggit.  That oughta get you revved for a tough workout or some funkified hip-swinging.</p>
<p> </p>
<p>Week's been something like this.  I should hit 50 miles plus.</p>
<p> </p>
<div>Monday: rest</div>
<div>Tuesday: 1hr comfortable</div>
<div>Wednesday: 90' vinyasa, 15' warm up + 1h15' at marathon pace + 10' easy</div>
<div>Thursday: rest</div>
<div>Friday: 45' easy, 90' vinyasa</div>
<div>Saturday: 20' easy + 12 x 30" uphill strides (gentle slope, quick stride) [jog back to the start] + 20' easy</div>
<div>Sunday: 3h05' steady</div>
<div> </div>
<div><strong>Total</strong>:  54.4 miles, 3hr vinyasa</div>
 

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<div class="FrmPstMessage" id="user_ctl00_ctl00_ctl00_ctl00_PageContent_CommunityContent_GroupsContent_GroupContent_Viewer_ctl14_Content">
<p>51.5 miles this week running only 5 days.  Taper starts now.  I'm feeling good and aerobically I'm in A+ condition.  I just hope my legs can keep up with the heart and lungs.</p>
<p> </p>
<p>Bill</p>
</div>
 
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